CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A1.

Bar Assisted Pull-Ups (@30A3; 3-5 or 2.1.1.1 x 4; Rest 0:45)

https://youtu.be/kYMsHHNt6Jw
*If possible take feet off ground for isometric and/or eccentric portion of the movement

Female

A2.

Glute Bridge Floor Press (@22×1; 8 x 4; Rest 1:30 )

https://youtu.be/htCbv-AamrE

Male

A2.

Seated Behind the Neck Press (@21×1; 8,8,6,6 x 4; Rest 1:30)

+

Metcon (AMRAP – Reps)

8:00AMRAP @ Sustainable Effort

2/side Turkish Get-Up, moderate

8 Burpees

10 Deadlifts, 135/95
*Modify as needed

Performance

A1.

Multi-Grip Pull-Up Cluster (@2012; 3-4.3-4.3-4 x 4; Rest 0:45)

– Pronated Wide Grip Strict Pull-Up

– Neutral Grip Strict Pull-Up

– Supinated Narrow Grip Strict Pull-Up
*Athletes w/ Weighted Pull-Ups only

Female

A2.

Single Arm Floor Press w/ Glute Bridge Hold (@2121; 8/side x 4; Rest 1:30 )

https://youtu.be/q_Y4rTCYZmE
*Athletes w/ a CGBP of 100+

Male

A2.

Half Kneeling Behind the Neck Press (@2110; 4-6/side; Rest 1:30)

https://youtu.be/jnqVJapYOS4
*Athletes w/ a Dumbbell Seated Press 6RM of 45lb+

+

Metcon (AMRAP – Reps)

8:00AMRAP @ 80% Aerobic Effort

3 Wall Walks

6 Burpees Over the Bar

9 Deadlift, bodyweight